If you would like to receive an invitation to the EatQ class that starts next month, please sign up here and get your free mindful eating checklist: http://bit.ly/1wbfQY9
In this 8-week class, you’ll learn the key to raising your Eat.Q.: the capacity to take a mindful pause—just long enough to make a healthy decision, rather than an emotionally driven one— and how to make a decision that serves you best. You’ll also learn some core tools to help you make a sound decision at the moment it counts.
CFE Prep Day 2
3 rounds (no time limit)
5 pull-ups (upward row)
1 min of hollow rock holds
You will need a subscription to the CrossFit Journal ($25) to access the videos:
Running Drills With Brian MacKenzie Part 1
Running Drills with Brian MacKenzie Part 2
Running Drills with Brian MacKenzie Part 3
Running Drills with Brian MacKenzie Part 4
Running Drills with Brian MacKenzie Part 5
Running Drills with Brian MacKenzie Part 6
I’m going to start biasing the WODs for running, which I like a lot. Every fall I race at least once a month. I have registered (but not sufficiently trained) for a half marathon in Amsterdam in a few weeks. I will likely drop back to the 8 k – all the fun, none of the pain.
I also have registered for the CF Endurance program in May. So I have some prep and mobility work for that too. Like double-unders. I did 20 the other day, stitched into about 150 singles.
Warm-up Specific to Running
|4 x 20m Ball of foot hops w/ forward lean|
|4 x 25 each side – Wall Drill|
|4 x 15 each side – Alternating Foot Pull – Forward Lunge|
|Running Practical Application|
|4 x :30sec on, :60sec off @ 94-96 cadence|
|1 x 3 min @ 92 cadence|
|:30sec on :30sec off – Hollow Rock|
3 rounds (no time limit) [Prep Phase]
5 pull-ups (assisted or otherwise) or upward rows
10 push-ups (use a wall-pushup if you need to)
1 min. hollow rock holds
10 x (50 m run, walk 50 m back)
A big shout out to my little brother, who turns 49 today.
Today’s Main Site Workout is a Hero, which typically honors a solider killed in combat. For the rest of us, the Workout means to kill us.
Here’s two scaled versions. Pick your poison.
2=>16 x 100-meter shuttle sprints
2=>16 hang squat clean thrusters or hang power clean-front squat-thrusters, 25#-35#/15#-25# dumbbells (lbs.)
(Convert to KG here)
1=>8 x 100-meter shuttle sprints
1=>8 hang power clean-front squat-thrusters, 25#-35#/15#-25# dumbbells
Let’s translate. Shuttle sprints: mark 100 meters, run back and forth 4 times as fast as you can.
Basically, this one sucks.
rest. which means do something outside, just for fun.
And take a peek at our new reference page Disciplina
You may need to get creative at home for the pull-ups – suggestions below. If you can jump up, then jump rather than step. Finish by standing tall. Every time.
2 rounds for time:
10 box step-ups, 12”-24”
15 box step-ups, 12”-24”
20 box step-ups, 12”-20”
Modification for the push-up: upright, against the wall. Keep a solid core. Don’t do a knee push-up. You want to build a straight, strong line.
Modification for Pull-up: If you have a pull-up bar available, use bands to help you as you get stronger. Or hang on the bar, drop off, rest, repeat. You can also use a door (cover the top with a towel to prevent splinters). Or a TRX or “exercise sling” for upright rows.
full set of instructions (using bar) from CrossFit Hampton Roads.